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Protecting Your Back

Learning how to protect your back can help prevent injury and back pain. There are six leading causes of back injury: trauma, poor posture, poor physical condition, improper body mechanics, lifting awkward objects, and assuming awkward positions.

How can I lift objects safely?

Start by planning your lift mentally before you do it physically. Test the object’s weight before lifting it. If you need to carry it for a distance, check to make sure that you have a clear path. If it’s too heavy, ask for help from someone else.

When you begin to lift:

Bend your knees, not your back.

Support your back by maintaining core strength in your abdominal muscles.

Keep the object close to your body, and maintain good balance by keeping your feet apart at shoulder width.

Don’t twist, bend, or move too quickly.

As you begin to lift, remember to breathe and move carefully.

What else can I do to protect my back?

Remember: exercise is the best way to prevent back pain and injury. It’s also the key to recovering from any simple strains, aches, and pains you might experience.

Change positions frequently to avoid long, awkward postures.

Take time to think about your work tasks. Is there a better, safer way of doing things with less risk?

Warm up and stretch before heavy physical exercise.

If you do get back pain, maintain normal activity as much as possible. Avoid bed rest.